Mobility: Quad Roll Out & Couch Stretch

Midline/Stability:

4 sets

Paloff Press x 10 each

Kettlebell Suitcase Waiters Carry x 80ft each

Seated Compression Pikes x 15

Supine Plank (tabletop) x 30sec

Conditioning:

As many Rounds and Reps as Possible in 18min of:

300m Run/Row/Ski

20 Plate Ground to Overhead

20 Overhead Walking Lunges with plate

20 Straight Leg Raises holding plate in press position

2 Wall Walks